As the temps go up, please bring a personal towel to the gym. Thank you!
CrossFit Bel Air – WOD
CFBA 7 (No Measure)
400m run/ 500m row/2 min bike
10 knee hugs
10 forearm to instep
10 baby elephants
10 air squats
10 push up
10 kb swings then Goblet squat (30sec hold)
12-15 mins to complete
Push Press (6×3 @80-85%)
3 reps every 2 mins for 12 mins
On the clock as a class… Busy class may share a bar.
Novice athletes will focus on technique
Bent Over Row (3×10)
This should only take 8-10 mins to complete.
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
10 Burpee Pull Ups
30 Double Unders (60 Singles)